How to eat healthy foods when you’re crazy-busy and/or traveling. http://rachelrofe.com/how-to-eat-well-when-youre-crazy-busy-andor-traveling

1. How To Eat Healthy Foods When You’re Crazy-Busy Or Traveling

2. “I mean the changes in how much energy I feel, like when I eat healthy I feel really, really energetic, I feel happy, I feel way better at handling things that life throws at me, and my vibrancy way higher, my creativity, just everything. Like, life is so much better when I'm eating healthier.”

3. This episode is to give you some ideas on how you can incorporate healthy eating in a way that feels easy and works with a busy schedule.

5. I travel a lot and so I need to have practical things that I can do while traveling and I know a lot of us are working all the time, so I'm just going to give you some really great ideas, I think, for just making this simple and tangible and practical.

6. So a lot of us when we get hungry, our blood sugar starts to drop and then when we are in that state of being hungry, then forget about it, like we're just looking for a quick fix, anything to feel better and you're going to usually be drawn, just scientifically, to the things that are the fattiest.

7. So some ideas for portable snacks that you can take are little baggies of almonds and different nuts; you could do like carrots and peanut butter in Tupperware; grass fed beef jerky; Lara Bars, they're 100% raw bars; packets of nut butters; trail mix; fruits are also really good to get your blood sugar back up if you want to keep an orange or an apple.

8. It's always nearby you're going to make sure to drink it. So I like to have some in my car, when I work, always near me, obviously when I work out, but it's in my purse. It's very rare that you see me without water really close by, because I just know the more hydrated the better I feel. So that's definitely something that's really helpful.

9. Also I would recommend making a smoothie in the mornings because it's really quick to make smoothies and when you have a smoothie you get in really great nutrients first thing in the morning, then at least if you mess up the rest of the day, at least you know you've gotten in some nutrients then.

11. And there's all kind of things on Pinterest if you do a search for simple recipes. If you go to pinterest.com/ginny G-I-N-N-Y M as in Michael Johnson, she is my nutritionist. She's amazing. She has a bunch of Pinterest boards on different things that you can create, that you can make for food that are pretty simple to make. She will readily tell you she's a lazy cook, so she's really helpful.

12. And why I really like cooking is because it helps you be 100% sure that the ingredients in everything that you make are healthy. You know when we eat out, we don't know what's being put in the food.

13. “I did a 30 day challenge where I was sugar, gluten and dairy free and when I would ask waitresses about what's in certain foods that look like they should not have these different things in them, it was crazy to see how often like I'd get grilled chicken and it would have gluten in it, or so many things have sugar in it. And it's really ridiculous actually, so the thing about cooking is this way you have 100% control. You know what's going on in your diet.”

14. So like vegetables for example, if you basically take any vegetable, so like the ones that I use a lot are like Brussels sprouts, cauliflower, broccoli, squash, sweet potato etc. If you just take them, mix them with some olive oil, salt, pepper, pop them in the oven for like an hour, to an hour and 10, 350 degrees, boom, delicious. They're super, super good.

15. If you eat meat, look for crock pot recipes. I mean you can just take a minute in the morning, throw some stuff in the crock pot, hit start and then leave and then come back to really delicious food.

16. You can also just create bags of vegetables that you can throw in with whatever you're cooking, so if you have like little Ziploc baggies of onions, bell peppers, mushrooms, different vegetables, if you can just, boom, throw them in, then it saves you a lot of time from having to go and chop them later because I get that a lot of the reason people don't like cooking is it takes a lot of time.

17. You can also go to youbars.com and those are basically customized nutrition bars, so you can go and pick different bases. Like, they have like a cookie dough kind of base which isn't really cookie dough, it's like dates and cashew butter and some other stuff I'm not remembering all now, but it's just nutrition bars that are exactly customized to your needs, so that's another way that you can switch it up.

18. You also might consider hiring a chef, and I know that a lot of people when I say "chef" think that it's really going to be expensive, but I've gotten chefs for like $10 an hours. It really doesn't have to be that expensive. I think the thing is people hear the word "chef" and so that word alone like commands kind of a higher price, I guess.

19. Another thing is I go to Burning Man and one of the things we do in my camp is we have these things called food pods and so basically there are several people and everybody is responsible for just one meal, so let's say Burning Man is seven days, there's 14 people to a pod and we all eat, we eat breakfast and dinner. It's really hot there so we don't eat breakfast, lunch and dinner.

20. So a couple different tips, one thing, take oatmeal, the packets of oatmeal with you because you can use the coffee maker and then just add the hot water from the coffee maker into the oatmeal and then, boom, you have a breakfast. You don't have to pay the $30 for breakfast that you don't know what all the ingredients are anyway, so that's really helpful.

21. When you're at restaurants, just chose, if you eat meat and fish, chose the items that are steamed, broiled, baked, grilled, poached, roasted, those usually have less other ingredients than other things. As I said before with my friend who eats the eggs and had all those problems, I always ask for real cracked fresh eggs, so even the nicest restaurants will use that crappy egg substitute.

22. There's those organic meats from Applegate so sometimes I'll get the salami or the chicken slices. If you eat bread, you can get that or Ezekiel Bread and just remember whenever you go to the grocery store, just grab some of the utensils and a lot of them provide them or you can even pack utensils with you, if you know you're going to do this, no problem.

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